What to Eat to Fend Off a Cold
White Button Mushrooms – Foodies rave about exotic mushroom types, but the common white button variety could be your key to a cold-free winter, suggests research from the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston. They contain polysaccharides, which activate natural killer cells that destroy cold- and flu-causing viruses, says Dayong Wu, PhD, a scientist at the center.
Salmon – Three ounces of salmon can supply nearly 800 IUs of vitamin D, close to the amount that some experts recommend you get each day. That’s a good defense against sniffles: Researchers at the University of Colorado Denver found that people with low levels of D had significantly more colds. Without enough of this crucial nutrient, your body can’t produce antimicrobial proteins called cathelicidins, which destroy bacteria and viruses, according to lead study author Adit Ginde, MD.
Sunflower Seeds – This healthy snack is packed with vitamin E, which has been shown to boost the activity level of the body’s infection-fighting T cells. That may be why scientists at the Center on Aging found that this nutrient lowers the risk of getting a cold by 20 percent.
Yogurt – People who ate two cups of yogurt a day for four months had four times the gamma interferon, a natural substance that fights viral and bacterial infections, than those who skipped the calcium-rich food, a University of California Davis School of Medicine study reveals. The key: Choosing yogurt with live active cultures.
What to Eat to Beat Stress
Shrimp – Omega-3 fatty acids in shellfish may boost your mood by reducing stress hormones, like cortisol. People who ate three to four ounces a day lowered their risk of anxiety, depression, and stress by 30 percent, according to a study from the University of Las Palmas de Gran Canaria in Spain.
Curry – The curcumin in turmeric — a spice in curry — lowers stress levels by inhibiting cortisol secretion, says a study conducted in China.
Milk – In a study in the Archives of Internal Medicine, women who ate four or more servings of calcium a day had a 30 percent lower risk of PMS symptoms like anxiety and irritability.
Pistachios – Eating one and a half to three ounces of pistachios daily can lower blood pressure when you’re faced with a mental challenge by relaxing blood vessels, say researchers at Pennsylvania State University in University Park.
Red Bell Pepper – Vitamin C, which is abundant in these peppers, lowers stress by limiting cortisol production and stimulates the release of oxytocin, a feel-good chemical. When researchers at the University of Trier in Germany subjected people to the anxiety of public speaking, those who took 3,000 milligrams of C felt calmer and their blood pressure returned to normal faster than those who skipped C.
What to Eat to Soothe Stomach Pain
Yogurt –In a study at the University of Manchester in the United Kingdom, women with irritable bowel syndrome (IBS) who ate two 4.4-ounce servings of Activia yogurt daily for a month saw up to a 78 percent decrease in bloating. The yogurt contains probiotics — good bacteria that help restore normal stomach and intestinal functioning.
Fennel – Anethole, a substance in fennel leaves, seeds, and oil, is known to alleviate stomach cramping. It even helps colicky babies, says research from St. Petersburg Medical Academy of Postdoctoral Education in Russia.
Ginger – Studies show that this root quashes nausea from motion sickness, morning sickness, and even chemotherapy by 30 percent. This may be because ginger reduces inflammation in the stomach, according to study author Julie Ryan, PhD.
Peppermint Oil – Seventy-five percent of IBS patients had 50 percent fewer symptoms after taking two capsules containing 225 milligrams of peppermint oil twice a day for four weeks, say researchers at G. d’Annunzio University in Italy. The menthol in peppermint appears to soothe irritated intestinal muscles.
Raspberries – Fiber, which is found in oats, vegetables, and fruits like raspberries, was more effective than a placebo in taming symptoms of IBS, according to a review of studies at McMaster University in Canada.
Head Off Headaches
Snapper – The omega-3s in fish are great for your head. Almost 90 percent of people who got migraines reported fewer of the headaches after taking two grams of omega-3 concentrate daily, according to a Brown University School of Medicine study. “Fish and fish oil lower the production of a prostaglandin, a chemical that causes inflammation and pain,” says researcher Zeev Harel, MD.
Black Beans – Beans contain riboflavin, a nutrient that has been found to reduce the number of headache days by at least 50 percent in more than half of sufferers, say researchers at the University of Liege in Belgium.
Cayenne Pepper – The compound that gives cayenne its heat, capsaicin, can ease cluster headaches (which typically affect one side of the head and occur several days in a row), probably by destroying a chemical that carries pain messages to the brain. Although people who get cluster headaches often inhale capsaicin through a nasal spray, try adding cayenne to your cooking.
Quinoa – Magnesium, often deficient in migraine sufferers, is plentiful in this grain. “The mineral relaxes blood vessels and normalizes serotonin receptors,” explains Alexander Mauskop, MD, director of the New York Headache Center in New York City. In one German study, patients taking 600 milligrams of magnesium daily saw their headache frequency plummet by more than 40 percent.
- The Benefits of Peppermint (holistichealthliving.wordpress.com)
- Natural Headache and Migraine Relief (habwwe.wordpress.com)
- Simple steps to easing irritable bowel syndrome – IBS (simplysupplementsblog.com)
- Science-Based Guide To Happy Gut And Healthy Skin (acneeinstein.com)
- The Essential: 6 Uses For Peppermint Essential Oil (mightynest.com)
- What causes bloatedness? (sharonac72.wordpress.com)
- Some Basic Natural Oils With Amazing Benefits (stevepaxson.wordpress.com)
- Eating Fish Low In Mercury Linked With Lower Heart Attack Risk (huffingtonpost.com)
- Natural Help To Relieve Irritable Bowel Syndrome Symptoms (smmirror.com)
- peppermint essential oil (swansonsoapworks.com)